THESE FLORIDA MORNINGS HAVE BEEN FANTASTIC THE LAST COUPLE DAYS! HOPEFULLY THIS IS A GOOD SIGN OF A FANTASTIC FALL AND WINTER SEASON AHEAD AT F3 NATURE COAST.
WARM-UP
HIGH KNEES – OYO
MERKINS X 10 IC
MOUNTAIN CLIMBERS X 15 IC
DBA THURSTERS X 15 IC
TEMPO SQUATS X 20 IC
DONKEY KICKS X 10 OYO
MOSEY TO THE PLAYGROUND
THE THANG
MINI MURF – PULLUPS X 50, SQUATS X 100, LBCS X150
SET OF 3 – DIPS X 15, STEP-UPS X 20 HW, DERKINS X 10 & BOX JUMPS X 5
DOLLY X 20, 15, 10 SHORT RUN BETWEEN SETS, ROSALITA X 20, 15, 10 SHORT RUN BETWEEN SETS, LBC X 20, 15, 10 SHORT RUN BETWEEN SETS.
DYING COCKROACH X 20, LOW FLUTTER X 20, HIGH FLUTTER X 20
MOSEY BACK TO COURTS FOR A SHORT CIRCLE BURP!
COT: PRAYERS FOR PASSION FRUIT FOR HELP BLOCKING OUT THE OUTSIDE NOISE, PRAYERS FOR MY BORTHER-IN-LAW AND HIS POTETINAL FOR UPCOMING CAREER CHANGES, PRAYERS FOR ALL OUR BORTHERS PRESENT AND NOT PRESENT.